🍩 Why we CRAVE sugary stuff
I used to have a HUGE sweet tooth (and, to be quite honest, I still do...). After recovering from anorexia, I found myself starting to sneak sweets from the fridge, and eat them in isolation/secret... I would restrict and resist treats all throughout the day - then at night, I'd finally "give in" and "succumb" to the cookie... the pie... the muffin... or my grandpa's gosh-darn delicious chocolate hazelnut cake...
The funny thing was that I would try to convince myself that it was "nothing" by taking the SMALLEST slice of cake... Then, I'd find myself back grabbing another "sliver".. And another... And yet again... Another...
Perhaps you can relate... And if you can, and this does sound familiar, then I'd recommend spending just a few minutes of your day reading this post...
First off, there are 5 things we need to understand about sugar cravings...
Processed foods are designed to be "crave-able" - they literally hire scientists to find a "bliss point"... In reality, when we teach our taste buds to have real food - the processed stuff starts to taste sort-of "funky" and is less appealing
Oftentimes, it's not the sweet itself that you're seemingly "addicted to" - it's the habit, mindset, or belief we associate with the ACT of eating it
There can be biological reasons for sugar cravings - low blood sugar and hormone imbalances are two major ones
Sleep and stress are a major factor in our hunger and cravings throughout the day (primarily due to the fact that lack of sleep and/or stress can alter our hormones and emotional state)
Fiber, protein, and healthy fats CAN (and do) help (which I know you probably already know... and I have a hunch that's not the "root problem").
Okay Kenzie... What the &*^% can I actually DO about it though?
This is a hard question to answer - because everyone will have a different strategy that works for them. That said, I'll share with you three (very different) strategies that might resonate with you...
Strategy One: Try to Avoid Making Sugary Foods "Conditional" to Consume
What I mean by this, is give yourself permission to have sugary foods whenever you want - without justifying why you are having them... AND (perhaps more importantly), be open with yourself when you have them (in other words, enjoy them mindfully and openly rather than in front of the fridge, in front of the pantry, while sitting in the car, or in your bedroom).
Sometimes, when we need a justification to have a food, we feel like it is "forbidden" to have it... If we get stressed or experience a certain emotion, our rebellious side comes in to say "hello", and we reach for the "forbidden" food. Soon enough, eating this food becomes "the thing you do" when you are stressed.
(Side note: It's sort of like that "person you think of" when something exciting happens.. It's subconscious... If something exciting happens, you think of THAT person to share it with - it's "what you do". Similar situation with food and stress... The more we eat a food "only when we're stressed", the more it becomes "the thing we do" when we experience stress)
When you eat a certain food ONLY for a specific reason, that food holds a purpose in your life. For example: It's the "thing" that helps you when you are stressed.
It becomes a habit... A behaviour.... A cycle...
Instead, try giving that food (let's use the example of ice cream) a new purpose. Give yourself permission to have ice cream at any time - with lunch, with dinner, even a small scoop with breakfast (GASP).
Again, the purpose here isn't to eat ice cream three times per day... Rather, we are trying to re-wire your brain to understand that this food isn't so "special" - it's just yet another food (just like a banana) that you can have at any time of the day, whenever you want to have it.
Now, I get it...
This might feel scary... (it probably does - it did for me too!)
And, this strategy does need to be paired with others to be effective...
Consume meals that are filled with fiber, protein, healthy fats, and vegetables
Mindfully ask yourself: is this ice cream supportive for me in this moment? Or, would something else be more supportive (again, give yourself FULL permission to have it... AND, at the same time, ASK yourself if it is a supportive choice or not)
When you have the sweet/food, serve yourself a normal portion size AND pair it with something nourishing as well. Take the time to enjoy it "openly" (no eating in front of the pantry or fridge), and savour each bite.
Strategy Two: Keep Your Home a Supportive Place
If that last strategy didn't sound like a supportive option, this one might be more "up your ally". This strategy involves ONLY keeping foods in your house that you deem to be supportive...
Perhaps this means getting rid of ice cream, chips, and chocolate bars in your house.
Remember - this doesn't mean you can NEVER have these foods - it just means that your house won't have them on hand.
Instead, if you want ice cream - you can enjoy a small scoop from a near by shop...
If you want chips, you can buy a single bag from a grocery store...
If you want a chocolate bar, you can split one with a friend on a walk...
Remember that enjoying these foods won't make or break your journey to health & happiness. We want to HELP you fully enjoy these foods without shame, blame, or guilt - at the SAME time as help you to support your body with nourishing foods at home.
Strategy Three: Re-Train Your Taste Buds
Real foods are MORE tasty than processed... That said, when you're used to processed foods, your brain and taste buds may crave those flavours.
This is where a 2 week "sugar free reset" CAN be helpful... Though be careful, a "2-week-reset" doesn't mean you "can't" ever have sugar again... This experience will simply be an opportunity for your taste buds to get used to different flavours (and, it will allow your body a chance to notice how you feel without processed foods/sugars).
For some, this can feel restrictive. But, in reality, a two week "vacation from sugar" can actually be quite helpful in re-training your taste buds and exploring how you feel.
Use the 2-week period as a time for reflection. It is an opportunity to observe and reflect upon what happens when sugar is no longer a frequent "visitor" in your day.
IMPORTANT: This strategy is NOT recommended for those with prior experience of an eating disorder. Contact a professional for individual advice & ensure you are in contact with a lisenced therapist to help you <3
Bonus Strategy: Use the 2 Minute Rule
This is one of my favourites - and it's had a lot of success for clients and for myself. Sometimes, it can feel SO tempting to have that piece of cake (even if we don't even truly want it). We can spend minutes (or even hours) flipping between "should I have it VS should I not have it"...
And folks, that conversation is EXHAUSTING.
But remember, we don't have to listen to one voice OR the other... There is a third option that exists...
The "Hidden" Third Option: Opt to do the "first two minutes" of the nourishing option.
For example: A part of me wants this cake, but I'm not sure I TRULY want to have it... I know there are grapes in the fridge that I would also enjoy. Let's start by putting a handful of grapes on my plate - then go from there.
Sometimes, starting with the first two minutes can feel less overwhelming - AND it may even change the trajectory of behaviours that follow next.
Perhaps you do wind up CHOOSING to put a slice of cake on that plate. Cool - at least it is a mindful solution AND you have grapes on there too now... Go on, and enjoy it mindfully and "openly".
OR, perhaps you wind up CHOOSING to have grapes on there own. Cool - enjoy them mindfully, and move on with your day.
Doing the first two minutes may give you time and space to CHOOSE a mindful choice - while also getting the "tough part" started.
Again: this is NOT about restricting yourself from foods... Rather, it is about helping you choose the most supportive option for YOU in that moment.
Hopefully one of these strategies resonated with you...
Remember, there are thousands of strategies you can use to best support yourself (and as much as I'd love to know them all - I do not...).
Perhaps a strategy on this list sounds interesting. Or, maybe you have another idea in mind. Perhaps you'd like to try a few strategies at once. Or, maybe you prefer to start with one and go from there.
Choose something to try.
Be kind to yourself.
Honour where you are TODAY in your journey.
Focus on the current moment - "what can I do right now to best support myself in feeling GREAT and take one step closer to my goals?"
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DISCLAIMER: Kenzie Osborne, is not a licensed Dietitian, Naturopathic Doctor or Medical Physician. Kenzie Osborne does not diagnose diseases, disorders or conditions. You should ALWAYS consult with a medical professional prior to making ANY changes to your dietary intake and eating patterns. Any changes you make to your diet as a result of nutrition consultations with Kenzie Osborne, emails from Kenzie Osborne and/or participation in the Always Nourished Community are taken at your own risk. Kenzie Osborne does NOT prescribe any diet program or provide advice/treatment for medical conditions. It is important that you stay in continuous contact with your doctor or your primary health care provider to ensure safety and effectiveness of ANY nutrition or lifestyle change(s) you are making.